Love Your Liver: Top 9 Foods to Support Your Liver Health
You know your liver is important and plays a role in “detoxification’, meaning helping your body filter out toxins. Simply put, your liver is an essential organ that has a wide range of critical responsibilities.
It processes virtually everything that goes into your body, whether that be what you consume, breathe in or rub on your skin.
You may have seen many products on the shelf, or heard of different ‘detoxes’ (involving elimination of different food groups, herbals, etc.) to help promote your livers detoxing capabilities.
The reality is, many of these products and programs are not evidence-based, nor necessary. Your liver, amongst other organs like your kidneys, does a pretty good job on it’s own helping you to filter out toxins. However, there are some foods that have been shown to have certain compounds and can help enhance your liver’s function and prevent disease.
Rather than jumping into a ‘detox diet’ or spending money on fancy products or supplements, focus on the basics. Make sure your diet is balanced with whole foods, try including some of these top foods regularly that are known to help optimize your liver’s health.
Grapefruit
This citrus fruit is high in an antioxidant called naringenin, and can lower your risk of developing hepatic fibrosis. Other benefits include increasing liver enzyme production (superoxide dismutase, catalase, glutathione peroxidase, glutathione reductase, alcohol dehydrogenase) and decreasing fat buildup in liver which helps to reduce inflammation.
Blueberries
This versatile berry contains anthocyanins, another antioxidant, and increases antioxidant enzymes, preventing lipid peroxidation and protecting the liver from oxidative stress damage. A study found that in the livers of rats, such protective compounds found in fruits like blueberries slowed the development of scar tissue, and may be useful in the prevention of hepatic fibrosis.
Grapes
Grapes contain compounds called flavonoids (notably resveratrol, catechins, and anthocyanidins) which can increase antioxidant defence (superoxide dismutase levels), thereby reducing lipid peroxidation and oxidative stress, and has also been found to protect against alcohol-induced damage on the liver.
Beetroot Juice
The consumption of the juice from this vegetable superfood has shown to have positive health benefits, including reduce oxidative damage and inflammation in the liver, as well as increase natural detoxification enzymes, demonstrating great potential as a disease preventing functional food.
Cruciferous Vegetables (Brussel Sprouts, Broccoli)
Not only does this family of vegetables provide a wide range of nutrients and health benefits, they also have the added ability of increasing your liver’s natural detoxification enzymes and improving overall liver function by decreasing oxidative stress.
Coffee
Aren’t you happy to see this one on this list!
Drinking coffee has been shown to have the ability of preventing buildup of fat and collagen in the liver, while decreasing inflammation by increasing glutathione levels, an antioxidant found in coffee.
Through these mechanisms, coffee can lower the risk of death in people with chronic liver disease as well as lower the risk of fibrosis and cirrhosis, two common liver diseases.
However, keep in mind that consumption should be limited to 3 or less 8 oz cups per day of regular coffee to prevent an excess of caffeine consumption (which can impact sleep quality, affect heart rate, and more symptoms that would not be pleasant!).
Green Tea
Drinking green tea is also high in antioxidants like coffee, specifically catechins that are found in the tea.
Similarly, drinking green tea can help reduce fat deposits in the liver and inflammation by reducing oxidative stress, which can ultimately lower the risk of developing liver cancer.
Nuts
Nuts, which are high in healthy fats and Vitamin E (a powerful antioxidant) as well as other phytochemicals, have shown promising potential for treating non-alcoholic fatty liver disease by reducing inflammation and fat accumulation in the liver.
Fatty Fish (Mackerel, Tuna, Salmon, Trout)
Consuming fatty fish that are high in omega-3 fatty acids on a weekly basis can prevent fat buildup in the liver, modulate liver enzyme levels, and fight inflammation, all of which are key benefits for liver health.
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The Takeaway
In line with my overall philosophy on health and wellness, let’s focus on the realistic and foundational changes to support our health, RATHER than jumping into any restrictive or expensive products, etc. that may not necessarily be evidence-based!
Aside from these top foods, other ways we can support our bodies natural detoxifying processes include filling our diet with whole foods most often, drinking water, including moderate-vigorous activity (and building up a light sweat), moderating intake of toxins (aka, alcohol, sugar and caffeine in moderation), and stress-management. There also may be a few supplements to further support liver health, but I would suggest focusing on these basics first.
If you need more support, please reach out so we can work together to look deeper into your diet and lifestyle, and create a plan to help you increase your diet diversity and build up your gut microbiome to support your liver health and digestive function. If you're interested in working together, apply for coaching with me here.
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